stress and anxiety

Working out is good for our bodies...I mean, yeah. But, according to the American Council of Exercise, it's also got some pretty amazing benefits for our brains—even though it's our brains that often keep us from working out. It's a bit of a paradox, really. According to ACE experts, the top reason that people do not exercise is...stress. Which makes sense! When you're overworked, underslept, dealing with relationship issues, or any of the other stressors you might encounter in your day, you might be more prone to brush off your usual workout. But here's the thing: Exercise is absolutely one of the best things you can do to alleviate that stress. Research has shown that exercise boosts endorphins, those lovely feel-good hormones that help your mood, and can help improve sleep quality (which is often interrupted during periods of stress). Even getting in a shortened workout can mean a big stress reduction, according to ACE. So there you go: Don't let your stress levels keep you from working out. Work out to keep from stressing. PS: The other major reasons people decide not to work out, according to ACE? They have unrealistic expectations (like, "I will have a strapping six-pack read more

I shy away from posting too often on social media—I think it's because I don't want to be that one friend at whom everyone else rolls their eyes (I know, I know...insert eyeroll here). But if you're anything like me, you might want to rethink your posting possibilities, according to new research. A study from the Pew Research Center shows that—of about 1,800 women surveyed—those who tweet at least a few times a day, send or receive 25 emails a day, check Facebook at least twice daily, and share about two digital pictures a day (using their mobile devices), experienced 21 percent less stress than those who don't do those things. The study's authors say that social media can help provide "supportive exchange"—basically, that in posting updates about ourselves and our lives (and reading updates about people we love), we alleviate stress and anxiety because we're staying in touch with our friends and family. So it's helpful to know that others are thinking of us (while we're also thinking of them). And, say the authors, women are more likely to be "active sharers" than men. Also, it doesn't apparently make a difference if you're updating your status with "woo-hoo!" or read more

You know how you have those days that are so stressful, all you want to do is go home and have a glass of wine? New research suggests that the compounds in that very glass of wine may truly—physiologically!—quell stress. According to research by the Scripps Research Institute, resveratrol—a compound found in red wine—stimulates a "stress response gene," which helps protect our DNA during times of stress. The research found that resveratrol zeroes in on a family of enzymes that promote protein synthesis, which then trigger a stress response. According to senior author Mathew Sajish in a press release: "...it is conceivable that moderate consumption of a couple glasses of red wine (rich in resveratrol) would give a person enough resveratrol to evoke a protective effect. [...]" There have been lots of reports on the possible good-health aspects of wine (it may help in increased longevity, protect against some kinds of cancer, and have heart-healthy benefits), along with some not-so-good-health aspects (in that it might not have heart-healthy benefits). This may be a nice tick in the former category, no? What do you think of the study? read more

One of the first rules of Avoiding Germ Club is most often this: Avoid close personal contact. (It's among the reasons the fist-bump started overtaking the handshake as a greeting!) But this new research just might turn all of that on its head. Why? The research says that hugging may actually fight against colds and flu while boosting your immune system. Researchers from Carnegie Mellon University tested to see whether or not frequent hugs—as a form of positive social support—can help anyone who's stressed out from getting sick. Stress is associated with all kinds of wah-wah health effects: Low energy, headaches, rapid heartbeat, insomnia, lowered immune system. But the researchers think that the power of hugs just might be able to provide protection against depression, anxiety—and even germs that cause colds. In the study, more than 400 healthy adults answered a questionnaire about perceived social support. Then, participants were exposed to a cold virus; their symptoms were monitored. The results: The participants who received more frequent hugs had less severe symptoms of illness. Why? Said Sheldon Cohen, leader of the study: "We know that people experiencing ongoing conflicts with others are less able to fight off cold viruses. We also read more

Well, this is unfortunate news: No matter how relaxed you might be, if you're simply around someone who's stressed out, you might get stressed too. A new study from the Max Planck Institute for Cognitive and Brain Sciences and the Technische Universitat Dresden has revealed that being in the presence of someone who's feeling stress—a stranger or a loved one—can make you exhibit physiological signs of stress too. The researchers paired subjects with both loved ones and strangers of the opposite sex, and divided them into groups. The first group was given tough math questions and underwent interviews, while the other group acted as observers—they just watched the happenings through a one-way mirror or via video. The group performing the tests and interviews showed lots of signs of stress—naturally! But 26 percent of the people who were just observing the goings-on showed a marked increase of the stress hormone cortisol. The observers' stress was especially high when they were watching romantic partners in stressful situations (about 40 percent), but it was evident when they were watching strangers undergoing stress, to (about 10 percent). We're empathetic creatures! And according Veronika Engert, one of the study’s authors, our empathy doesn't stop there: read more

The health benefits of laughter are many—it may protect against heart disease, decrease stress levels, and even alleviate pain—and now, there's even more evidence that a good belly laugh can truly do your body good. Researchers from Loma Linda University studied 20 healthy adults in their sixties and seventies. For the study, one group was asked to sit silently—no talking, eating, or fiddling on their cell phones. The other group watched funny videos. After 20 minutes, both groups were given memory tests and asked to provide saliva samples. The people who watched videos had lower levels of the stress hormone cortisone and also performed better on the memory tests. You know what that means? Funny videos are good for you! OK, that's a completely unscientific conclusion. But it does give us the chance to look at some giggle-inducing things from YouTube, right? I will never, ever not laugh at Bad Lip Reading's "La Fway," featuring Beyonce: Or BLR's Game of Thrones "Medieval Fun-Time World" trailer, for that matter: Bored Shorts TV's "Kid Snippets" are grown-ups hilariously acting out stories that kids describe (with new episodes every week). The newest features Josh Groban: And an oldie but goodie from 2012—but I'll read more

For every 10 working Americans, eight of them are stressed out by their jobs. Makes sense, right? Work can be a huge stressor. But, according to Jessie and Tara—the lovely duo behind How You Glow—there are plenty of things you can do to help alleviate stress and anxiety—even while on the job. Which means you can do them now. Take a brisk walking meditation around the block. If you are feeling overwhelmed or have been sitting too long, go outside and move. Get some fresh air and vitamin D while also getting your blood pumping. If you have the kind of job that lets you do this, get out of the office and take meetings with people. Socialize and brainstorm with coworkers, as well as pros in different industries—it can help spark inspiration and creativity. Have a pad of paper on your desk—separate from your "to-do" list notebook, or any other pad that holds just-work-related issues—where you write out notes and ideas when they strike. This can help you sort out your thoughts, rather than having them just floating around in your head (at which point, they can sometimes disappear). It can also promote creativity and clarity. Keep your desk read more

Did you rage in traffic this morning? Lose it on a coworker who just didn't do what he was supposed to? Or maybe have a moment of gaaaah that a cat peed on the sweater you left on the floor—which was your own dang fault, so why are you so upset? (This last one might be me. Today.) According to a new study, people who have severe outbursts of anger are more at risk for heart attacks and stroke for two hours after the experiences than those who remain calm. Says Dr. Murray A. Mittleman, an author of the study and associate professor at Harvard Medical School: "If we look at somebody at higher risk for having cardiovascular events, and they get angry multiple times a day, this can lead to 650 extra heart attacks per year out of 10,000 a year. When we look at a person who is relatively low risk, but if they do have these episodes of anger fairly frequently, we estimate there would be about 150 extra heart attacks out of 10,000 a year." Why? Expressing anger may cause your heart rate to increase while also elevating the levels of stress hormones. That can all read more

If you're feeling tired, anxious, or sick—all things that can happen during high-stress times (like the holidays!)—you don't always just want to wait a few days until things are better. You want to feel good now. And here are some ideas for doing just that. You feel a cold coming on. Ugh! If you're home, take a warm bath or shower—the heat will help relax your body. If you're at work (ugh, again), sip on hot tea with honey or even hot chocolate, both of which will help soothe your sore throat (mucus drains through your throat, which makes it more irritated and sore. Ugh...times, uh, three). When you can, get into comfy PJs, and opt for brothy soup, vegetable juice (filled with vitamins), yogurt, or sorbet. You're exhausted. Parties, less sleep, a change in routine, more food, not as much exercise...it can add up! Instead of taking a midafternoon nap—which can actually mess up your inner clock and end up making you more tired—have a 15-minute "sun break," which can boost your levels of vitamin D and get your energy levels up again, at least for a little bit. Then, tonight, go to sleep about an hour earlier than read more

After a devastating breakup, what do you do? Invest in boxes of Kleenex, curl up under the covers, and pop open a bottle or two of wine, right? OK—that may not be everyone's dealing-with-a-breakup solution. Case in point: Katy Perry. Instead of drowning her sorrows in cocktails after her divorce from Russell Brand, Katy took the opposite approach: "I surrounded myself with my good friends, I did this whole cleanse where I didn't have any alcohol for three months—that was devastating—I did vitamins and supplements, and hikes and meditation and prayer," she says. Which makes sense—experts suggest nixing alcohol (a depressant, obviously) in order to help combat stress and anxiety. And it seemed to help, she says: "You know, I was going through a period where a lot of negative thoughts were entering my mind. Obviously they did not succeed, but I had my confidence kind of beaten down." But! She didn't cut out everything right away, she says. She actually gave herself a few weeks to indulge before embarking on her detox: "There were two weeks of my life after I found out the truth of my marriage where I was like, 'OK. All right. I can't feel this. read more

Feeling exhausted and stressed? Join the club! According to a 26-year study by Carnegie Mellon University, women tend to be the most stressed people in the United States. Well, awesome. But there's good news! You can actually revive and destress by working out a very important part of your body: your brain. bLife—a wellness tech company that has just developed a personalized fitness program for your mind—has tips for doing just that. "The first step in creating a mind fitness regimen is getting a sense for where you are now in terms of your resilience to stress and your overall well-being," says Paul Campbell, CEO of bLife. To do that, you can take bLife's quick (and free) assessment, or simply write down how you feel about these different parts of your life on a scale of 1 to 5: Focus: How well are you able to focus on what's happening right this second? Why it's important: Recent studies from Harvard University have suggested that a wandering mind is an unhappy one.) The workout: bLife's Meg Moore, a scientific adviser, suggests taking an "intentional pause" every so often in order to truly be aware of how you're feeling in that moment. read more

As joyous a time as the holidays can be, sometimes it gets a little difficult to stay calm with all the family outings, gifts to buy, parties to attend, and so on. We get it. And so does Jaime Kulaga, Ph.D. Kulaga shares some tips that she recommends to her stressed-out clients below. Start practicing them now and you could be stress-free by 2014. It's a stressful time of year... 1. Don't Focus on Others. Focus on You. If your friend just got engaged and you're still single, or if your coworker got a promotion that you wanted, don't stress out. Comparing yourself with others automatically makes you feel like the inferior one. Instead, focus your energy on you and how you can improve your life. "You are in control of you and need to take the time and energy to explore who you are," says Kulaga. 2. Stay Active. "Find ways to beef up your energy so that you can handle any stressors that come your way," says Kulaga. For example, if you know you have tons of work to do, make sure to treat yourself to a nice healthy breakfast first, or take a break to fit in read more

Holiday stress is one thing...add in holiday travel stress and it's a whole other sack of tinsel. Crammed in a car or jammed in the middle seat on the plane during the busiest travel season? Blergh. So to help ease your mental and physical travel stress—well before you go through security—April Martucci from Fire Dragon Yoga suggests doing these moves first. Reclined Ankle to Knee Lie on your back. Bend legs into the chest so that you're in a ball shape. Place your right ankle, with a flexed foot, on top of your left knee, creating a numeral 4 shape with your legs. Thread your hands in between the 4, holding on to the back of your left thigh. With hands clasped, gently pull back. Stay in the position for at least five full breaths, and switch legs. Stress-relieving benefits: Stretches gluteal muscles and piraformis (the muscles that make up the hip); releases lower back tension; massages the hip (ball and socket) joint. Reclined Spinal Twist Start lying on your back, hugging your knees to your chest so that you're in a tight little ball. Keeping your knees together, gently drop them over to the right side of your body, read more

If you've got any sort of stress and anxiety in your life right now—and I seriously don't know anyone who is as limp as a noodle at this exact second—then it might be time to try a few relaxation exercises. I mean, it couldn't hurt, right? According to Darren Weissman, D.C., author of The Heart of the Matter and founder of The LifeLine Technique, "symptoms and diseases are disguised as stress." He suggests that you try these steps—all of which take fewer than four minutes to perform—when you wake up in the morning, or just before you go to bed. 1: Stay quiet, close your eyes, and try to notice where it's holding on to stress. Your neck? Your back? Your eyes? Figuring out where your stress lies is one of the first steps to making it go away. 2: Place your hand in the posture that is commonly known in American Sign Language as "I love you" (aw!). Here it is. 3: Place the hand posture over the center of your chest, and breathe. (Hey, after all—breathing deeply has been shown to have health benefits!) 4: As you breathe, notice where there might be tightness, heaviness, anxiety, or pain. read more

OK, not to do any unnecessary reminding or anything—but if you're a student, there's a good chance finals are basically just around the corner. Which means you're probably already studying (or putting it off)—and you might be feeling a little stressed. Because prolonged stress has a sneaky way of battering down your immune system, it's important to take care of yourself, and it can be especially difficult to do that when you're logging hours upon hours studying. So! Here's an idea: a MAXbox Finals Survival Kit. The $50 box holds two weeks of supplies and is filled with all kinds of goodies to keep you feeling strong and healthy (plus, it would be an excellent gift for someone to give you—just sayin'): * 30 workouts (such as cardio, stretch core/yoga, 20-minute, which you can match to whatever situation you're in—outside, on a study break, in the library, etc.) * Resistance band for stretching and strength exercises * Products to help boost your immunity (like Emergen-C ) * A menu with recipes and snacks * Things to help you feel relaxed and comfy, like a candle, rosemary lotion, oil, socks, lip balm * Pre- and post-workout gear: face wipes, bars, electrolyte read more

We all have a little stress in our day-to-today—and that's actually not a bad thing. Stress can release doses of adrenaline that are linked to brain health benefits and can even boost your immunity with a dose of the hormone cortisol. But too much prolonged stress isn't a good thing—it can impact your own health (in that it's possibly bad for your immune, cardiovascular, neuroendocrine, and central nervous systems), and it can even negatively impact your relationships. So it's always a good thing to have a pulse check to see how stressed out you really are—because it's easy to chalk up your anxiety to something else. That's why this test that was developed for National Stress Awareness Day (today!) from the British Association of Counselling and Psychotherapy, via the BBC, is cool. You answer questions like, "How often do you find yourself being irritable with friends and family" and "Do you ever feel nauseous without being unwell," scoring each from zero to four. What's especially neat is the test explains why each question is asked—for example, "Stress can often cause people to feel sick and nauseous." I scored a 19 out of 32, which means I have "medium stress," and read more

It's been a long week. If you're still feeling the stress of all you had to get done—or, ahem, should have gotten done (me! Totally!), despite the fact the work week is almost over and done with, try some of these ideas for de-stressing...couldn't hurt, right? Have some tea. When you're anxious, your nervous system directs blood flow to your largest muscles—and away from your hands. Holding something warm—like tea, soup, or coffee—gives your body and brain the signal that everything's A-OK. Give someone a hug. Or, really, even yourself. Researchers have found that wrapping your arms around somebody—even if it's you—for a few seconds can stimulate nerve endings under your skin, which signal your brain to slow the release of cortisol and calm your entire body. Smell a candle. A quick sniff of a yummy scent has been shown to significantly reduce feelings of stress and anxiety. The scientifically-proven best scent? Citrus! Pet a pooch. Or a cat...or hamster! Studies have shown that people who have strong bonds with their pets experience much less stress than people without pets. But even if you're pet-less, spending just a few minutes with an animal can make a difference (researchers found that read more

There are days...OMG, there are days. I know you've had them: work is stressful, your personal life feels out of control, you're tired, you're anxious, you're overwhelmed. On these kinds of days, you might feel like you need a self-imposed, semi-spontaneous break from the world—and experts say it's OK to go for it. As counterproductive as it seems to deal with your way-too-much-to-do list by not doing anything on it, sometimes you simply need some time to recharge. If you don't cut yourself a break, too much stress can mean that you fizzle out—and you won't be creative or productive in that state. Right? The only problem? Well, we all have real responsibilities that can make it feel impossible to actually take a non-sick "sick" day. And the guilt—there can be so much guilt! So here's a quiz that Brandon M. Smith of the Workplace Therapist suggests you take whenever you think you might need to take a mental health day. See if you answer "uh, yeah!" to any of these statements: 1. You’re suddenly not sleeping well or can't sleep because you're worried about everything you have to do. 2. You're still thinking about stress from last week. 3. read more

It's an honor to throw out the first pitch at a ball game. But what happens when that pitch goes—er, awry? That happened to Carly Rae Jepsen this weekend when she threw the first ball at a Tampa Bay Rays game. Eeeeeks! It's safe to say that video has now gone viral. Carly Rae takes the whole situation extremely well, though, laughing at herself and throwing her hands in the air—later, she even posted a series of photos of her wind-up, pitch, and release on Instagram. OK, so there are certain sports I love playing because I'm—well, if not good, at least not horrible. Kickball. Soccer. Tennis. Baseball? Not one of them. So the idea of standing in front of thousands of people who are watching while I try to throw a tiny ball over a tiny pentagon...yikes. The feeling is akin to the one you have when you have a dream that you're alone onstage, naked, giving a speech in Japanese (when you actually studied Spanish). So when I was asked to throw out the first pitch at the Albuquerque Isotopes game a few weekends ago (when I'm not hanging out with you lovelies, I edit the city magazine read more

When life is as busy as can be and you're feeling especially stressed out, it can be hard to kick your brain into gear. (I personally do this horrible thing where I start one of my tasks, freak out about a different one so I start that, and then I basically end up stressing myself out even more.) So there's something quite lovely and simple about this cool thing that Diane von Furstenberg says she does before anything else in the morning... Before dealing with her immense to-do list and an inbox that's no doubt spilling over with things that require her attention ASAP, Diane says that she makes sure to send one email that doesn't benefit her at all. She explains that this email could be an introduction of an artist to a potential patron, or anything else that gives a compliment to the person on the other side of the message. What a cool way to center yourself and do something that's positive for someone else before the day gets crazy. Don't you think? What are your secrets to starting your busy days on the right note? Photo: Splash News read more